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Ask the Elites: How Do You Cross Train?

Ask the Elites: How Do You Cross Train?

Monday, July 28, 2014 - 6:10am

David Magida. 

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Ryan Witters of GRC: I'll occasionally bike to and from work in Old Town Alexandria.  The main form of cross training that I do is water-running.  Water-running is a great option for a runner, in my opinion.  Not only does it reduce the stress on your joints, but the water serves as a massage (through the effects of its viscosity).  It's a win-win!

David Magida of Reebok Spartan Race Pro Team: Cross training is essential to staying healthy. Cycling, often with a weight vest on, swimming, and circuit training. My facility, Elevate Interval Fitness, which should open around September, is a combination of my favorite circuit training methods and the run training that I do. Rowing machines, kettle bells, dumbbells, TRX strap suspension training, sandbag work and more. Each of these can contribute tremendously to your fitness. Splicing them all together is how you become a truly well rounded athlete. 

Katie Sheedy of Capital Area Runners: I jump in the pool to aqua jog, bike or use the elliptical to cross train. I also try to incorporate yoga a few times a month to stretch out and help manage stress.

Kristin Johnson of GRC: I do a quick 10-15 minute core workout after all my runs, but other than that I don't really cross train when I'm not injured.

Kristin Johnson.

Susanna Sullivan of Capital Area Runners: I like to supplement my running with pool running or swimming.

Patrick Fernandez of Capital Area Runners: I'm a big fan of body weight exercises since they are functional exercises and are great ways to build muscular strength and endurance. They allow you to engage multiple muscle groups rather than targeting just one at a time. I typically do push-ups and pull-ups to work the upper body and various core routines, with my favorites being "bicycles," "Russian twists," and planks.

Jeff Duyn of the MCRRC Competitive Master Team: No true “cross training.” I bike daily to work and around town (40-50 miles/week) and do strength training in the gym Monday, Wednesday and Friday.

Randy Howard Smith of MCRRC Competitive Open Team: I love running to much and as such I rarely cross train unless I am injured. When it does occur, it is on the stationary bike or water running for equal amount of time that I would have been running.

Lisa Chilcote of MCRRC Competitive Master Team and Co-Coordinator: Indoor cycling intervals and hills; aqua jogging; elliptical; walking and lightweights.

Dionis Gauvin of MCRRC Competitive Open Team: I usually swim, pool run or walk.  I've had a number of injuries over the years, and I've found pool running the best way to cross train when I can't run.

Christina Papoulias of MCRRC Competitive Open Team: Cross training is tough for me as I love running and usually default to that for exercise.  I will supplement with some classes (barre, hot yoga) or DVDs (P90x, Jillian Michaels) most often though.

Given the popularity of water running, we did some hunting and found a few posts from around the web with more information about this popular activity. Each offers things to consider and a few workouts are included.

Off The Deep End: Pool Running for Optimal Training and Rehabilitation (via

Head For The Pool (Runner's World)

Injured? Run Back to Health in the Pool (


About the Author

Jamie Corey is a RRCA certified coach and author of Jamie has completed eight marathons, several triathlons and is currently training for her first Ironman. When she isn't trying to find the best bagel in town, she is usually tweeting at @TheRunster.